Managing gassiness and the appropriate foods that help reduce bloating and excess gas

Feeling bloated especially after a meal is a completely normal phenomenon. When we consume a food whether liquid or semi-solid, it takes up some space inside stomach and may lead to production of gas depending upon the constituents of food. It has been estimated that on average a person may emit flatus 10 to 25 times in a day. Most of us experience belching or burping and flatus or farting due to gas buildup in the stomach or intestine. This can be embarrassing at times and there are ways to avoid excess gas or bloating. Passing gas or flatus and belching is a completely physiological process and it does not indicate any serious underlying disorder however, it can be effectively managed with simple lifestyle measures.

Foods which are notorious for causing bloating or excess gas include sodium-rich foods, dairy foods, junk foods and cruciferous vegetables. Cruciferous, kale and broccoli are typical cruciferous vegetables containing a sugar known as raffinose which remains undigested inside the human digestive tract until it reaches large intestine. In large intestines, there are bacteria which digest these vegetables and as a result produce gas. Legumes such as beans, soybeans, lentils and peas etc. are also known to cause gas inside stomach. People who are lactose-intolerant develop bloating every time after consumption of dairy products.

Eat the right kind of fiber-rich foods as the wrong ones can cause stomach upset. Foods containing insoluble fiber that doesn’t dissolve in water such as wheat and oat bran promote digestion. On the other hand, although cabbage, kale and broccoli are rich in fiber, they cause gas and bloating, as they are rich in sulfur and a sugar called raffinose which are known to cause gassiness.  Similarly, consumption of salty foods can cause bloating due to the buildup of excessive gas caused by water retention inside digestive tract. Eat only the required quantities of sodium and avoid eating salty foods to prevent water retention in the body. In addition, consume large amount of water to flush out excessive sodium from the body.

There are foods that help reduce belching and bloating and stocking up on these can help you get rid of this embarrassing phenomenon. The best foods that can help you prevent buildup of gas inside stomach and digestive tract include cucumbers, bananas, asparagus, papaya, ginger, fennel seeds etc. Probiotics are healthy bacteria that regulate digestion improve the overall health of digestive system thus preventing gas formation. Eating probiotic supplements is a good option to prevent bloating. An easily available probiotic containing food is yogurt that can help you get rid of bad bacteria in your digestive system and is a good food to prevent bloating. Certain minerals such as potassium and magnesium can also sooth digestive system and help you avoid gas and bloating. Foods that are rich in magnesium include green leafy vegetables, fish and whole grains while bananas, strawberries and kiwis are rich in potassium.

Eating right kind of foods that well suit your digestive system can help you get rid from belching, burping, bloating and farting. Drink plenty of water to aid smooth digestion and eat less sugary foods. In addition, avoid high fiber foods as well as foods rich in sodium.


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